Gone are the days when fats were the enemy number one for health and a good figure. Scientists came to the conclusion that it is impossible to exclude fats from food. Fats are involved in:
The percentage of fat in the diet can amount to 10 % to 30%. We can get them with products (animal and vegetable), as well as with oils and supplements.
Saturated fats are found in some products of plant origin (coconut pulp) and mostly (99%) in products of animal origin, including:
Unsaturated fats are for the most part of plant origin (nuts, seeds, avocados, olives and so on). Yet, you can also get them in foods of animal origin, like fish and seafood.
Fats that should be avoided are trans fats, and they are man-made. In the process of hydrogenation or long/high temperature processing, saturated and unsaturated fats can be converted to trans fats.
Our body is not capable of processing them and has difficulties with their excretion. They can provoke inflammatory processes and oncology.
Butter can be obtained from an animal product (creamy) and oil is produced from plants (olive, coconut, sunflower, walnut oil, avocado oil, corn, etc.).
The usefulness of vegetable oil depends on:
Cold press – oil is squeezed out of raw materials with a press. This is the first and it’s the last cold press. Therefore, look for the inscription on the label – “first cold press” or simply “cold press”. There is no such thing as second cold pressing.
After the first press, the cake still contains a lot of oil, which can be extracted only in a chemical way – by extraction with solvents. Needless to say that it is better to give preference to the first kind of oil?
Refining (purifying) is the removal of all impurities (both good and bad) from the oil, performed to leave pure fat in it. Tasks that refining aims:
What is virgin oil? This definition refers to olive oil (but is now used for coconut oil, as well). Olive oil has its own classification system and corresponding names. In short, Virgin is a cold press unpurified (unrefined) oil.
Corn, mustard and rapeseed oil (aka canola oil) are types of oils that are best avoided. These are new types of oils, the production of which was initiated relatively recently. Initially, they were positioned as a useful alternative to saturated fats, yet it was later discovered that they cause side effects – damage to the body’s cells from free radicals.
Being cheap, these are often used in the production of cookies, sweets, crackers, and crispbreads.
Palm oil requires a separate discussion. Natural palm oil is useful! It is liquid, transparent, similar to olive oil, yet more reddish, with a short shelf life. It is used to make a long-term storage product, obtained through hydrogenation. This product is also called palm oil, even though it is margarine.
When it comes to the usefulness of oil, the ratio of Omega 3 and 6 fatty acids is taken into account. Modern people’s nutrition is characterized by an excess of Omega 6, with a lack of Omega 3. Therefore, when it comes to oils, we are interested in the proportion of these acids.
Oils with a predominance of saturated fats are more resistant to high temperatures. These include:
High boiling point temperature is also characteristic for:
When dining out, choose soups, salads, steamed or grilled dishes that are cooked without oil.